Even though creamy pastas and wood-fired pizzas can dominate the menu, Italian food can actually be a great cuisine choice when you're trying to eat light—if you're smart about ordering.

"Ordering a healthy meal at an Italian restaurant actually isn’t that difficult because of the abundance of healthy ingredients like tomatoes, olive oil, herbs, vegetables, beans, and lean proteins like chicken and seafood," says Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition. "The toughest part is not overeating!"

But if you can keep your servings under control, you can totally get away with a healthier Italian meal (and leftovers, too). Here are 12 of the pros' picks:

1. Minestrone Soup

Starting with a soup is a flavorful way to fill up before a hearty pasta dish. "A good soup option is minestrone, since it is broth-based and packed with veggies. It is usually lower in calories, but packed with flavor," says Kalee Lundmark, M.S., R.D., blogger at The Crowded Table. "Minestrone is a choice that's loaded with fiber-rich beans and veggies," adds Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition. "Another recent favorite is Ribollita soup, a Tuscan white bean soup."

2. Starter Salad

"I like to fill up on a nice big salad before the main entrée to help keep myself from over-eating the higher calorie entrée," says Jodi Danen, R.D., family nutrition blogger at The Average RD. Like soup, greens are a great way to keep you from diving face-first into a plate of pasta. "I always start with a salad or vegetable, like Caesar salad or house salad," says Michelle Dudash, R.D., creator of the Clean Eating Cooking School. "Vegetables are low in calories, high in fiber, and contain beneficial compounds. While Caesar salad is obviously a heavier choice, the dressing is still an olive oil and egg base (not highly-saturated fat)." Watch for dressing portions, though: "When ordering salad, I always ask for dressing on the side so I can control how much I add," says Lundmark.

3. Bruschetta

Bruschetta is a good option if you're deciding on a starter with a group. "If it's a larger party where we can share appetizers, I like to add on some light bruschetta topped with vegetables, like the traditional tomato, basil, and olive oil flavor," says Dudash.

4. A Glass Of Wine

If you want to sip on a glass of Chianti with your meal, by all means, do so. "A glass of wine is [about] 125 calories and contains beneficial antioxidants that are good for the heart when consumed in moderation, which is 5 ounces per day," says Dudash. She typically opts for a Sauvignon Blanc.

5. Cioppino

"My go-to dish is a hearty seafood stew like cioppino," says Pine. "You get protein and healthy fats from the fish and shellfish." The cooked tomatoes also pack in lycopene, a powerful antioxidant, she says. "This stew is so flavorful and filling. I always feel satisfied."

6. Pasta Primavera

Pasta isn't off-limits to R.D.s when they dine out at Italian restaurants—but the dish you choose matters. "My go-to entrée is pasta primavera, which is pasta prepared with lots of sautéed vegetables and some sort of protein—usually chicken or shrimp," says Dudash. "The sauce is olive oil-based with bits of fresh tomato. I eat most of the vegetables and protein and leave a lot of the pasta on the plate, because the portions are huge." If you fill up on the veggies and protein first, you'll be less tempted to pick at the remaining pasta (but it is nice to have a taste).

7. Pasta With Red Sauce

The sauce makes a big difference in how nutritious a pasta dish is. "I love homemade pasta, so I generally choose a pasta entrée made with a red sauce," says Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. "Skip the cream-based sauces as they are loaded with calories." Looking at you, Alfredo. "If a dish has a white sauce listed and you are interested in ordering it, you can always ask to have the red sauce instead and save yourself a lot of calories and fat," says Danen. If whole-grain pasta is available, choose that, suggests Pine.

8. Pasta With Clam Sauce

"A great option is pasta in clam sauce," says Lundmark. "Clam sauce usually is made with olive oil, clams, white wine, and fresh herbs, so it is a lighter option that packs a lot of great flavor. Olive oil is a healthy fat that can lower your risk of heart disease, so it's a great substitute for the cream and butter that are in other Italian dishes." However, it is high in calories, she warns, so keep portion control in mind.

9. Fresh Fish

"I always look for fresh fish and seafood dishes in Italian restaurants since fish tends to be on the lighter side," says Kath Younger, R.D., blogger at Kath Eats Real Food. Some preparations are better than others, though: "I'll choose fish that's been cooked in olive oil or wine sauce, usually grilled or roasted, rather than fish that's been breaded or fried," says Patricia Bannan, M.S., R.D., author of Eat Right When The Time Is Right.

10. Sorbet

Yes, you would like to see the dessert menu. "My go-to dessert is sorbet," says Pine. "Most Italian restaurants have this refreshing, frozen, low-calorie fruit-based treat. It’s also the perfect dessert to order if you can’t eat dairy or gluten." It's a much better choice than ice cream (or gelato), explains Gorin. "A half-cup serving of sorbet contains about 120 calories, whereas the same amount of ice cream can have more than 200 calories," she says.

11. After-Dinner Coffee

When in Rome, right? Italians are known for their after-dinner java drinks, and you can take part, too. "For the final course, I typically forgo dessert and instead opt for an espresso or cappuccino with a touch of raw sugar, which saves hundreds of calories from added sugar, refined grains, and saturated fat," Dudash says. "With a cappuccino, you’re also getting calcium, vitamin D, and protein from the milk." Something sweet isn't always off limits, though: "If I know the dessert will be amazing, I order one for the table and take a few bites," Dudash says.

12. A Takeout Box

One thing R.D.s always order with their Italian food? A to-go box. Because Italian restaurants are known for massive servings, "I make sure to take a portion of my entrée home for another meal (or two!)," says Danen. This rule of thumb doesn't just apply to Italian fare, though. "With most restaurants, I eat half of what they serve and save the rest for another meal," says Lundmark.